Next week's Goals:
OHP: 130x8x3, 165x5
DL: 395x5 - w/belt
BP: 247.5x5x5, 285x1x5
SQ: 295x5x5, 335x5
LTE: bar+80x8x3
Chinz: 14x3
CGBP: 185x10x3
Curlz: 80x10x3
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Next week's Goals:
OHP: 130x8x3, 165x5
DL: 395x5 - w/belt
BP: 247.5x5x5, 285x1x5
SQ: 295x5x5, 335x5
LTE: bar+80x8x3
Chinz: 14x3
CGBP: 185x10x3
Curlz: 80x10x3
3/30 BW: 282 Week 3: SwOLEzZz TM
B:
45x10
95x5
135x3
185x2
225x1
247.5x5x5 - 3, 4, 5, 6, 7 minute splits
P:
45x3
95x2
130x8x2 - 8, 3 minute splits
130x6 - 4 minute split
LTE:
Bar+80x8x3 - 4, 1.5, 1.5 minute splits
800mg of caffeine. Meant to take yohimbine upon waking, but forgot. Will do tomorrow.
Belt on 9th hole.
So...I see that the scale did not ignore my feasting this weekend. Damnit!! Went overboard at Carrabas and had a Filet Bryan with garlic mashed, then on Sunday was at a local fair that had me eating pretty much all day, plus half of an 18" extra cheese, all the meats pizza for dinner. At least the belt is still on the 9th hole.
3/31 BW: 276 SwoLezZz TM
SQ:
BWx5
45x5
135x5
185x2
225x1
260x1
295x5x5 - 3, 4, 5, 6, 7 minute splits
Chinz:
14x3 - 9, 6x1, 2, 6x1 minute splits w/bands
5mg yohimbine upon rising, 700mg of caffeine prior to WO.
Wearing belt on 8th hole for SQs, as usual. Surprised increase in weight over the weekend hasn't increased waist size.
(Pre-post)
4/2 BW: 277 Week 3: SwOLEzZz TM
B:
45x10
95x5
135x3
175x2
210x1
250x1
285x1x5 - 4, 2, 2, 2, 4 minute splits
OHP:
45x3
95x2
135x1
165x4 - 12 minute split
CGBP:
185x10 - 6 minute split
185x8 - 3 minute split
185x6 - 3 minute split
FUCK yeah! B ties lifetime PR at a 26lb lighter body weight. 290x1x5 in two weeks WILL be a lifetime PR.
Almost had 5th rep on OHP. Couldn't grind it out. Maybe slightly longer rest next time.
9th hole on belt. Still felt good, not too snug.
7.5mg yohimbine upon rising, 700mg caffeine prior to WO.
(Pre-post)
4/3 BW: 277 SwoLezZz TM
My 11th wedding anniversary! Also, Good Friday GainzZz! I dedicate these reps I am about to pound out to the Lord Jesus and my darling wife...
SQ:
BWx5
45x5
135x3
185x2
225x1
265x1
300x1
335x4 - 4 minute split
DL: w/ belt
135x3
225x2
315x1
390x4 - 20 minute split 1 DOH, 3 hook
Curlz:
Dowelx5
85x10 - 8 minute split
85x8 - 2.5 minute split
85x6 - 2.5 minute split
Had to run the fan in the garage today. Hot in there!
Wearing belt on 9th hole for SQs for the first time. Gaining weight and losing inches?!? Reps for Jesus and my sweetie works!
Widened stance and grip for DLs a hair, shins out to knurl and hands outside legs, of course. Seemed to work well. No back pain today! First time in a few weeks.
7.5mg of yohimbine, 700mg of caffeine.
Next week's Goals:
OHP: 155x5x5, 185x1x5
DL: 390x5 - w/belt
BP: 210x8x3, 265x5
SQ: 305x4x5, 340x4
LTE: bar+80x8x3
Chinz: 15x3
CGBP: 185x10x3
Curlz: 80x10x3
4/6 BW: 281 SwoLezZz TM
P:
45x5x2
75x5
95x3
115x2
135x1
155x5x5 - 3, 4, 5, 6, 7 minute splits
B:
95x3
135x2
175x1
210x8x3 - 12, 3 minute splits
210x7 - 3 minute split
LTE
Bar+80x8x3 - 6, 2, 2 minute splits
Holy pumpZ, batman! I think my triceps are trying to separate from my arms!
7.5mg yohimbine, 700mg caffeine.
4/7 BW: 278 SwoLezZz TM
SQ:
BWx5
45x5
135x5
185x2
225x1
265x1
305x4x5 - 3, 4, 5, 6, 7 minute splits
(Hey dumbass: that's 4 reps for 5 sets!)
Chinz:
15x3 - 11, 5x1, 2, 8x1 minute splits w/bands
Sled:
2 pulls, to first driveway and back.
@1 minute per pull
7.5 mg yo, 700mg caffeine.
Belt on 8th hole.
Sled pulls were cool. Built my own, using a piece of plate 2'x4'x.25". Welded a 3.2 ton rated D-ring on the bent end and two 7/8" posts. Sled by itself is probably right around 80lbs. Using a fall protection harness and lanyard to tow with. Shall do these twice per week, on SQ days.
Doing some further reading, it seems that Louie Simmons advocates towing the sled from the lifting belt. Also reverse drags. Need to get a strap or chain I can attach to my belt and make up a grip handle for drags. He also said to use the reverse grip handle while facing forward, hands behind and below knees, and drag from that position. Lot of crazy suggestions there. Heavy drags done for at least 60yds x 6 as a minimum, for three days in a row per week, dropping weight each day I.e.: 125, 100, 80. Or whatever. Just drag it. Adds 50lbs to your SQ and DL immediately!
4/9 BW: 283 SwOLEzZz TM
P:
45x5x2
75x5
95x3
115x2
135x1
160x1
185x1x5 - 3, 1 2, 2, 2 minute splits
B:
135x3
185x2
225x1
265x3x2 - 13.5, 3 minute split
CGBP:
185x10x3 - 7.5, 3 minute splits
185x8 - 3 minute split
185 OHP went pretty easily. No grinders, each rep was smooth...highest RPE was probably 8.5.
10mg yo, 700mg caffeine.
Was a stretch to get belt on 9th hole...dat pizza gluten bloat!
Next OHP ID, get 190x1x5, shall be a lifetime PR. Best in past was 190x1x4, at 291, about two weeks after I started last cut. Fuuuuc...283?!? Gonna have to start next cut soon.
(Pre-post)
4/10 BW: 282 SwoLezZz TM
SQ:
BWx5
45x5
135x5
185x2
225x1
265x1
305x1
340x4 - 4 minute split
DL: w/ belt
135x3
225x2
315x1
390x5 - 17 minute split 1 DOH,4 hook
Curlz:
Dowelx5
80x10x3 - 6, 3, 3 minute splits
Sled:
4 trips to 1st driveway 48s, 50s, 52s, 45s - 6, 2.5x3 minute splits
SQs went very nicely. Got slightly forward on 3rd rep. Last rep was about a 9, maybe a little under.
Last three reps of Curlz were verrrry cheaty. Felt like I was doing hip thrusts with a curl at the end of it.
10mg yo, 700mg caffeine.